Has anyone here tried the Charles Armstrong Pull-up Program? I read about it on BarStarrz and then on this guys blog: Increase your Pull-ups.
At this point, I have been consistently doing bodyweight for six months, combining what I learned from CC 1&2 and Al’s writings (I don’t do HSPU since I am avoiding inversion exercises until I talk to my cardiologist in July).
I don’t really know if you’re ready for this or not, it depends on how strong you are with pull ups now. I think if you can do sets of 5 or so reps you should be able to do it; you can always use chin ups as well.
I’m considering doing this myself; looks like a fun little routine! Personally I’d work in some one leg squats as well, haha.
RT – Thanks for the reply. Right now I alternate between doing sets of 20 assisted pull-ups for one day and then on the next workout I do sets of 4 rep pull-ups with a 2-1-2 cadence. I was planning to start in a month since I will actually have the time to do this then. If I don’t do it then, I won’t try it out until next year (that is when I have time off of work).
Rifat – If you do not have a heart condition/vascular problem like me, practicing HSPUs is probably fine. You should always ask your doctor before you start a new workout program, but most people don’t . . .
For your assisted pull ups, I’d suggest focusing on negatives instead. Use the assist method to get over the bar, but then do a slow negative without assistance.
Handstand push ups can be risky. If you’re concerned it wouldn’t hurt to see a doctor but most problems that people have with them are related to a shoulder issue or they get head rushes and are afraid of blacking out. If this doesn’t affect you and you don’t have a heart problem you’re probably fine, and I don’t know why a doctor would tell you it was unsafe to do them if you gave him that information, unless you had some sort of heart problem or something. But if you don’t feel like you’re seeing results then you can probably stand to tighten up your form. Make sure that your elbows are pointed somewhat inward, rather than directly outward. This is safer for the shoulders as well as more difficult all around. Eventually work on increasing the range of motion until you can bring your shoulders down to your hands at the bottom of every rep.
If you want to build more muscle, which is what it seems like you’re getting at, you need to eat more…and make sure it’s nutritious food. I’ve read that 70% of your diet should be vegetables, and that seems reasonable to me, although I don’t eat that much haha. Round it out with lean meats (mainly chicken, turkey, salmon, some other fishes), nuts, seeds, fruits, and if you eat grains make sure it’s whole grain. check out http://www.whfoods.com for a detailed analysis of various healthy foods.
The soreness is definitely a concern for me. While I have dealt with more pain then the average person due to having a sternotomy, six weeks of a sore back and chest (particularly with the scar tissue in my chest which some times causes muscle spasms) does could be very uncomfortable.
I am still making progress with my current workouts, so I may save this until next year as I may have hit a plateau by then.